Sauna vs. Steam Room: Similarities and Differences

Introduction: Sauna vs. Steam Room

Are you looking to unwind after an intense workout or simply find a moment of calm in your busy day? Saunas and steam rooms are popular choices in wellness routines for their ability to enhance relaxation, support muscle recovery, and offer a range of health benefits. If you’re stuck choosing which heat therapy is best for you, you’re in the right place.

In this article, we'll take a closer look at the sauna vs. steam room comparison, exploring their unique functions, potential health benefits, and the factors to consider when choosing between them. Whether you're a seasoned heat therapy enthusiast or a curious newcomer, understanding the distinctions will help you make the most of your relaxation and wellness routine.

What Are Saunas and Steam Rooms?

Saunas and steam rooms both provide heat therapy but create distinct environments and experiences.

Saunas primarily use dry heat and come in different types: traditional saunas and infrared saunas. A traditional sauna (heated by electric heaters or wood-burning stoves) reaches high temperatures of 150–195°F (65–90°C) with low humidity (10–20%). Infrared saunas, a more recent innovation, use infrared light to heat the body directly at a lower temperature, usually around 120–140°F (49–60°C), and are thought to penetrate the skin more deeply, potentially aiding in muscle relaxation and blood flow.

Steam rooms use moist heat, typically at a lower temperature (110–120°F or 43–49°C), and rely on a steam generator to maintain 100% humidity. Traditional steam rooms are enclosed spaces with non-porous materials (like tiles) to trap humidity, while steam showers, often found in home bathrooms, provide a similar experience on a smaller scale. This “wet heat” is often gentler on the skin and can help ease congestion and promote skin hydration.

Both therapies enhance circulation and relaxation, though personal preference and specific health needs may influence your choice.

Common Benefits of Sauna vs Steam Room

To help you choose, let’s explore the benefits of saunas and steam rooms. First, we’ll look at perks that you can get from both. 

Improved Circulation

Exposure to heat, such as in saunas or steam rooms, boosts circulation by raising your heart rate and causing blood vessels to expand [2]. This effect increases blood flow, which helps oxygen reach all parts of the body more efficiently. As a result, it can support cardiovascular health.

Stress Reduction and Relaxation

Heat therapy environments, like saunas, encourage the release of endorphins, the body's natural "feel-good" chemicals. These endorphins provide stress relief, promoting a deep sense of relaxation. The warm, peaceful surroundings of a sauna or steam room create a calm atmosphere that’s ideal for managing anxiety and fostering a positive mental state.

Pain Relief and Muscle Recovery

The warmth of saunas and steam rooms increases blood flow, which can help ease tight muscles and alleviate stiffness in joints [3]. This improved circulation reduces inflammation, offering relief for those with chronic pain conditions like arthritis or for those recovering after intense workouts. Heat therapy in these environments has been shown to ease muscle soreness and support the body's natural recovery processes, making it a good choice for athletes and those who have muscle or joint pain. 

Want to find out why heat therapy is recommended after intense physical activity? Read our article: Sauna After Workout: What Are the Key Benefits? 

Detoxification

Saunas and steam rooms stimulate heavy sweating, which helps the body expel toxins and impurities through the skin. This process supports skin health by removing pollutants, which can improve complexion. This can be especially appealing for those who want to refresh their skin and have a natural detox routine.

Immune System Boost

Heat therapy, including saunas and steam rooms, can positively impact the immune system by enhancing circulation and promoting specific immune activities [1]. For example, studies show that moist heat, like warm water immersion, can activate certain immune components, especially complement proteins. These proteins help your body fight off infections and reduce inflammation by working with white blood cells. So, while you're relaxing and enjoying the heat, your body is doing a bit of internal maintenance, helping you stay resilient and ready to fend off potential illnesses.

Specific Benefits of Saunas

We’ve already seen that one main difference between saunas and steam rooms is that they produce heat in different ways. Due to this, they also offer some benefits that are unique to each. 

High Heat Tolerance Training

Saunas generally operate at higher temperatures than steam rooms. This intense, dry heat helps users build a tolerance to high temperatures, making saunas beneficial for athletes or individuals preparing for activities in hot climates. Training in a sauna environment can improve the body’s acclimatization response, which enhances overall endurance and heat resilience.

Lower Humidity, Less Respiratory Impact

Saunas maintain very low humidity levels (around 10–20%), which can be easier on the respiratory system, especially for those with conditions like asthma. The dry heat minimizes the risk of airway irritation often caused by high humidity, making it a suitable option for individuals sensitive to moist environments. This low-humidity setting allows for a comfortable breathing experience without triggering respiratory discomfort.

Specific Steam Room Benefits

High Humidity for Respiratory Health

Steam rooms maintain 100% humidity, which creates an environment particularly beneficial for respiratory health. The warm, moist air helps loosen mucus, making it easier to relieve congestion, soothe sinus pressure, and clear nasal passages. For individuals with respiratory issues, such as bronchitis or allergies, this offers relief that dry saunas cannot, as saunas lack the necessary moisture to support respiratory hydration and congestion relief.

Skin Hydration

The high humidity in steam rooms deeply hydrates and softens the skin by preventing moisture loss and creating a humid barrier that locks hydration in. This environment opens pores and allows impurities to be expelled, contributing to a clearer, smoother complexion. Though saunas also help with detoxification, they can sometimes have a drying effect due to low humidity. Steam rooms excel at promoting skin moisture retention, making them ideal for those seeking a natural way to hydrate their skin.

Comparison: Which is Better for You?

With both saunas and steam rooms offering distinct environments and benefits, the choice between them often comes down to your specific health goals, personal comfort, and desired outcomes. Let’s explore these factors and revisit the benefits we’ve covered to help you choose the ideal heat therapy for your wellness routine.

Health Goals

• Cardiovascular health: Steam rooms and saunas can both benefit cardiovascular health by increasing heart rate and improving blood circulation. However, the higher, dry heat of a sauna may offer slight advantages, because it effectively mimics the benefits of moderate cardiovascular exercise, supporting heart function and endurance.
• Respiratory health: Steam rooms are generally better for respiratory health due to their high humidity, which loosens mucus and clears nasal passages, while saunas lack the moisture needed to relieve congestion effectively.
• Skin hydration: Steam rooms are ideal as their high humidity deeply hydrates the skin and clears pores, whereas the dry heat of saunas may have a slight drying effect.

Personal Preference

If you prefer dry heat and higher temperatures, saunas may be more comfortable. Those who find dry air uncomfortable or have respiratory sensitivities might prefer the steam room experience, which soothes airways and relieves congestion.

Best Time to Use

• Post-workout: After intense exercise, a sauna may help increase circulation and relieve muscle tension.
• For sinus relief or skin hydration: A steam room might be more effective, especially after physical activity or at the end of a long day.
• Regular use: Alternate based on how your body feels and the benefits you seek each session.

Can You Use Both in a Wellness Routine?

Incorporating different types of heat therapy can also provide a balanced approach to wellness. Alternating between a steam room and sauna session can deliver cardiovascular benefits from dry heat while also offering respiratory and skin hydration benefits from steam. These combinations help target different wellness goals, creating a flexible and enjoyable heat therapy routine. 

You can also add cold therapy, such as cold plunges, to your routine for enhanced benefits. Cold plunges can boost circulation, reduce inflammation, and help with muscle recovery. For example, alternating between cold plunge and sauna can help you experience a full range of health benefits. 

Potential Risks and Safety Tips

While saunas and steam rooms offer numerous health benefits, it’s important to learn potential risks and follow safety guidelines to enjoy these therapies safely and effectively. Keep these in mind to ensure a safe and beneficial experience:

• Monitor Session Duration: To avoid risks like dehydration, dizziness, or fainting, keep your time in saunas and steam rooms within 15–20 minutes per session.
• Stay Hydrated: Drink water before and after each session to prevent dehydration, especially since both environments encourage heavy sweating.
• Health Precautions: Individuals with cardiovascular issues, respiratory conditions, or skin sensitivities should consult a healthcare provider before using saunas or steam rooms. The intense heat and humidity may aggravate certain conditions.
• Frequency of Use:
• Saunas: Aim for 2–3 sessions per week. Regular but moderate use can provide cardiovascular and relaxation benefits without straining the body.
• Steam Rooms: 1–3 times per week is generally safe for most people. The high humidity helps with skin hydration and respiratory relief.

By following these guidelines, you can safely integrate saunas and steam roomsinto your wellness routine for optimal benefits.

Sauna vs Steam Room: Conclusion

To wrap up, choosing between a sauna and a steam room depends on your unique wellness goals and preferences. While saunas offer high, dry heat, steam rooms provide a humid environment. Incorporating either–or even both–into your routine can significantly enhance relaxation, recovery, and overall well-being.

As you explore the benefits of heat therapy, consider adding a high-quality sauna to your home wellness setup. Browse our selection of top-notch infrared saunas and traditional steam saunas designed to elevate your health and relaxation journey.

References:

• Lee, S. (2009). Effects of the heat therapy on changes of immune activities in human body. The Journal of the Korea Contents Association, 9(1), 285–292. Click Here to View This Reference Article 
• Pizzey, F. K., Smith, E. C., Ruediger, S. L., Keating, S. E., Askew, C. D., Coombes, J. S., & Bailey, T. G. (2021). The effect of heat therapy on blood pressure and peripheral vascular function: A systematic review and meta‐analysis. Experimental Physiology, 106(6), 1317–1334. Click Here to View This Reference Article  
• Wang, Y., Lu, H., Li, S., Zhang, Y., Yan, F., Huang, Y., Chen, X., Yang, A., Han, L., & Ma, Y. (2021). Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis. Journal of Rehabilitation Medicine, 54, jrm00258. Click Here to View This Reference Article